As an excellent source of vitamins C, E, K, beta-carotene and the mineral manganese, and a good source of the mineral zinc, Swiss Chard offers an outstanding variety of conventional antioxidants. Dark leafy greens also contain calcium to support bone health.*
What to do with Swiss Chard:
- Eat fresh in a salad
- Add leaves to a smoothie
- Boil to reduce oxalates, found naturally in this veggie
- Add to pasta sauce
- Add to an omelet
- Sautee with garlic and serve as a side or under a filet of salmon
Or, try one of these recipes (after the break).
Swiss Chard Coleslaw
Ingredients:
½ lb Swiss Chard, tough stems removed
3 medium carrots, grated (equals 2 cups)
1 medium onion, grated (equals 1 cup)
1 medium red bell pepper, diced (equals 1 cup)
½ cuprice vinegar
1/4 cup brown rice syrup
¼ cup extra-virgin olive oil
1 tsp. powdered mustard
1 tsp. celery seed
½ tsp. cumin
½ tsp. sea salt
½ tsp. freshly ground black pepper
Instructions:
1. Chiffonade swiss chard. (Stack 4 leaves at a time on a cutting board and roll tightly into a cylinder. Slice thinly to create narrow strips.) Coarsely chop strips once they are sliced. Transfer all greens to a large mixing bowl.
2. Add carrots, onion, and bell pepper to greens. Mix well.
3. In a separate bowl, whisk remaining ingredients. Transfer to small saucepan. Bring to boil, then pour hot mixture over veggie mixture. Stir well to coat veg.
4. Season with additional salt and pepper as needed. Cover and chill 4 hours. Serve cold.
Bulgur with Leeks and Swiss Chard
Ingredients:
3 Tbsp Extra-virgin olive oil
4 Leeks, white and tender green section chopped
2 lbs Swiss chard, stems and leaves cut/torn into 1-inch pieces (separate)
4 cups Mushrooms, sliced
6 Garlic cloves, chopped finely (equals 5 Tbsp)
Salt and pepper to taste
5.5 cups Vegetable broth
2 cups Bulgur
Instructions:
1. Heat oil in large pot over medium-high heat.
2. Add leeks and chard stems. Cook until soft (~4 minutes)
3. Add mushrooms. Cook an additional 5 minutes.
4. Add chard leaves and garlic. Cover and simmer 5 minutes more.
5. Add salt and pepper to taste.
6. Add broth and bulgar to mixture. Bring to a boil, reduce and simmer covered for 10 mins.
7. Serve warm.
Per serving: 252 kcals, 9 g protein, 7 g total fat, 42 g CHO, 660 mg Na+, 9 g fiber
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*Information adapted from World's Healthiest Foods.
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